Coconut oil vs olive oil: Which one is healthier?

1. Coconut oil vs olive oil: Which one is healthier?

We all are well aware of the fact that cooking with the right kind of oil is essential to stay healthy and fit. It is even more important if you are trying to lose weight.

There are many types of cooking oils available in the market, which make it difficult for us to choose the right kind to reap the maximum health benefits. Coconut oil and olive oil tops the chart of being the healthiest oil of all. But if you have to choose one out of the two, then what should be your pick?

2. ​Nutrition value: Coconut oil vs Olive oil

One teaspoon virgin coconut oil contains:

Calories: 120

Total Fat: 14 grams

Saturated fatty acids: 13 grams

Monounsaturated fatty acids: 1 gram

Polyunsaturated fatty acids: 0 grams

Cholesterol: 0

3. ​One teaspoon extra-virgin olive oil contains:

Calories: 120

Total Fat: 14 grams

Saturated fatty acids: 2 grams

Monounsaturated fatty acids: 10 grams

Polyunsaturated fatty acids: 1.5 grams

Cholesterol: 0

4. ​Coconut oil health benefits

Saturated fat: Coconut oil mostly contains saturated fat in the form of molecules called medium-chain-triglycerides (MCTs). Saturated fat has gained a bad reputation and has been linked with heart disease. But studies suggest that the saturated fat in coconut oil actually helps to raise your good (HDL) cholesterol.

Smoking point: The smoking point of coconut oil is relatively higher as compared to olive oil. You can heat coconut oil up to 350 degrees Fahrenheit, which makes it a preffered choice for cooking at moderately high temperatures.

Antioxidant: Coconut oil does contain some antioxidant, but it is not as effective as compared to the ones present in olive oil.

5. ​Olive oil health benefits

Monosaturated fat: Olive oil contains monosaturated and polyunsaturated fat, which are recognised as heart-friendly fats. Monounsaturated fats present in olive oil can also help lower your LDL cholesterol levels.

Smoking point: The smoking point of olive oil is 280 degrees Fahrenheit and it should not be heated to high temperatures.

Antioxidant: Olive oil is a rich source of antioxidants. It’ is packed with bioavailable phenolic compounds, which decreases oxidative damage to DNA, reduces high blood pressure and cholesterol.

6. Which one is healthier?

Studies suggest that olive oil is healthier as compared to coconut oil. There are numerous reasons for this.

Firstly, it is a part of the Mediterranean diet, which is known as the healthiest diet across the globe. Mediterranean diet is considered to reduce the risk of heart disease, types of cancers, diabetes, and even helps in weight loss.

Secondly, Olive oil has more good fat – monounsaturated and polyunsaturated fats, as compared to virgin coconut oil. Coconut oil contains saturated fat, which is termed as bad fat and is advised to be consumed in moderate amount.

You can actually use both depending on the kind of food you are preparing. You can use olive oil for salad and seasoning your meals, while coconut oil can be used for cooking at high temperature like deep frying.

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